Vegan foods high in Iron

Red meat and poultry dominate this ranking because their iron binds easily to the proteins that carry oxygen through your blood. Animal tissues contain haem iron, the form your body absorbs with the fewest obstacles. Plant foods hold non-haem iron, which your gut takes up less readily and only when other compounds in the meal do not block it.

Iron concentrates in organ meats, then muscle meats, then leafy greens and legumes. A single ranking cannot show you absorption rates. Two foods with the same iron count per 100 g deliver different amounts to your bloodstream depending on what else you eat alongside them.

Without animal foods, you lose access to haem iron. Plant sources and fortified foods supply non-haem iron instead, which your body absorbs at a lower rate and loses to interference from phytates, tannins and polyphenols in the same meal. Eating vitamin C alongside iron-rich plants improves uptake substantially. Many fortified cereals and plant milks contain added iron in amounts comparable to meat, but absorption remains the limiting factor on a vegetarian or vegan diet.

FDA daily value: 18 mg

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Showing 601–650 of 6,739 foods

#	Food	Category	Per 100 g	% DV	Source
601	Seeds, sesame seed kernels, dried (decorticated)	Nut and Seed Products	6.36 mg	35%	USDA_SR
602	Seeds, sesame seed kernels, dried, shelled	Nuts and Seeds	6.36 mg	35%	CNF
603	Snacks, crisped rice bar, almond	Snacks	6.35 mg	35%	USDA_SR
604	Seeds, sesame butter, tahini, from unroasted kernels (non-chemically removed seed coat)	Nut and Seed Products	6.35 mg	35%	USDA_SR
605	Snacks, crisped rice bar, almond	Snacks	6.35 mg	35%	CNF
606	Seeds, sesame butter, tahini, unroasted kernels	Nuts and Seeds	6.35 mg	35%	CNF
607	Chocolate, dark, 60-69% cacao solids	Sweets	6.32 mg	35%	USDA_SR
608	Candies, chocolate, dark, 60-69% cacao solids	Sweets	6.32 mg	35%	CNF
609	Apricots, dehydrated (low-moisture), sulfured, uncooked	Fruits and Fruit Juices	6.31 mg	35%	USDA_SR
610	Apricots, dehydrated (low moisture), sulphured, uncooked	Fruits and fruit juices	6.31 mg	35%	CNF
611	Rice, white, long-grain, precooked or instant, enriched, dry	Cereal Grains and Pasta	6.30 mg	35%	USDA_SR
612	Snacks, crisped rice bar, chocolate chip	Snacks	6.30 mg	35%	USDA_SR
613	Snacks, crisped rice bar, chocolate chip	Snacks	6.30 mg	35%	CNF
614	Olives, ripe, canned (small-extra large)	Fruits and Fruit Juices	6.28 mg	35%	USDA_SR
615	Beans, Dry, Medium Red (0% moisture)	Legumes and Legume Products	6.27 mg	35%	USDA_FF
616	Beans, Dry, Medium Red (0% moisture)	Legumes and Legume Products	6.27 mg	35%	USDA_FF
617	Wheat germ, crude	Cereal Grains and Pasta	6.26 mg	35%	USDA_SR
618	Grains, wheat germ, crude	Cereals, Grains and Pasta	6.26 mg	35%	CNF
619	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Breakfast Cereals	6.21 mg	34%	USDA_SR
620	Cereals ready-to-eat, POST, COCOA PEBBLES	Breakfast Cereals	6.20 mg	34%	USDA_SR
621	Parsley, fresh	Vegetables and Vegetable Products	6.20 mg	34%	USDA_SR
622	Parsley, fresh	Vegetables and Vegetable Products	6.20 mg	34%	CNF
623	Lima beans, thin seeded (baby), mature seeds, raw	Legumes and Legume Products	6.19 mg	34%	USDA_SR
624	Beans, lima, dry, baby, raw	Legumes and Legume Products	6.19 mg	34%	CNF
625	Snacks, KELLOGG, KELLOGG'S, NUTRI-GRAIN Cereal Bars, fruit	Snacks	6.14 mg	34%	USDA_SR
626	Pepeao, dried	Vegetables and Vegetable Products	6.14 mg	34%	USDA_SR
627	Jew's ear (cloud or wood ear, pepeao), dried	Vegetables and Vegetable Products	6.14 mg	34%	CNF
628	Piki bread, made from blue cornmeal (Hopi)	American Indian/Alaska Native Foods	6.11 mg	34%	USDA_SR
629	Potatoes, boiled, cooked in skin, skin, with salt	Vegetables and Vegetable Products	6.07 mg	34%	USDA_SR
630	Potatoes, boiled, cooked in skin, skin, without salt	Vegetables and Vegetable Products	6.07 mg	34%	USDA_SR
631	Potato, boiled with skin, skin only, with salt	Vegetables and Vegetable Products	6.07 mg	34%	CNF
632	Potato, boiled with skin, skin only	Vegetables and Vegetable Products	6.07 mg	34%	CNF
633	Nuts, cashew nuts, oil roasted, without salt added	Nut and Seed Products	6.05 mg	34%	USDA_SR
634	Nuts, cashew nuts, oil roasted, with salt added	Nut and Seed Products	6.05 mg	34%	USDA_SR
635	Nuts, cashew nuts, oil roasted, salted	Nuts and Seeds	6.05 mg	34%	CNF
636	Nuts, cashew nuts, oil roasted	Nuts and Seeds	6.05 mg	34%	CNF
637	Chia seeds, dry, raw	Cereal Grains and Pasta	6.04 mg	34%	USDA_FF
638	Peppers, hot chile, sun-dried	Vegetables and Vegetable Products	6.04 mg	34%	USDA_SR
639	Pepper, hot chili, red, sun-dried	Vegetables and Vegetable Products	6.04 mg	34%	CNF
640	Snacks, granola bars, QUAKER OATMEAL TO GO, all flavors	Snacks	6.00 mg	33%	USDA_SR
641	Nuts, cashew nuts, dry roasted, without salt added	Nut and Seed Products	6.00 mg	33%	USDA_SR
642	Shallots, freeze-dried	Vegetables and Vegetable Products	6.00 mg	33%	USDA_SR
643	Nuts, cashew nuts, dry roasted, with salt added	Nut and Seed Products	6.00 mg	33%	USDA_SR
644	Nuts, cashew nuts, dry roasted, salted	Nuts and Seeds	6.00 mg	33%	CNF
645	Nuts, cashew nuts, dry roasted	Nuts and Seeds	6.00 mg	33%	CNF
646	Shallot, freeze-dried	Vegetables and Vegetable Products	6.00 mg	33%	CNF
647	Nuts, cashew nuts, raw	Nut and Seed Products	5.99 mg	33%	USDA_FF
648	Cereal, ready to eat, Smart Bran Psyllium, Nature's Path	Breakfast cereals	5.98 mg	33%	CNF
649	Cereals, oats, instant, fortified, plain, prepared with water (boiling water added or microwaved)	Breakfast Cereals	5.96 mg	33%	USDA_SR
650	Crackers, rye, wafers, plain	Baked Products	5.94 mg	33%	USDA_SR

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Vegan foods high in Iron

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